My Perfect Workout Week

April 6, 2011

In the middle of taking a Body Pump class this morning, I realized just how much I enjoy it as part of my weekly workout routine. My mind continued to wander to other forms of exercise that I enjoy and what I would consider to be my perfect week of workouts. I’m not someone who likes to do the exact same workouts every week (boring!), and most weeks end up being a little different depending on my schedule, but here’s what I consider the best workout week for me right now:

Running – 2 days

When I’m not training for a race, I like to include two days of running into my week. One day is devoted to a long run (6+ miles), and the other day is a speed or interval workout at a much higher intensity. My mind and body like the variety without overdoing it.

Body Pump – 2 days

My goal is always to attend two Body Pump classes each week. Sometimes it happens; sometimes it doesn’t. I know what Body Pump does for my body, so I really try to stick to two classes per week. I love muscles!!

Yoga – 1 day

I know that I need yoga in my life, so I make it a priority in my weekly schedule. Regular practice benefits me mentally, physically, and emotionally. I actually don’t think I could go a week without it!

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Fun – 1 day

Once a week, I like to try to incorporate a fun workout into my routine”” such as hiking with friends, taking a long walk with Murphy, hitting golf balls at the driving range, playing a game of Cornhole, or any other activity that I do just for the fun of it. Basically, any activity that doesn’t seem like exercise.

Just a quick note: What I consider to be a perfect workout week is what I enjoy to do and works best for me. It’s also quite a bit different from what I did when I was just starting out with exercise. Overtime, I’ve built up to this schedule. In the future, I’m sure my weekly routine will change as my goals and interests change.

What’s your perfect workout week?

Lunch

And then I moved onto a smoothie made with frozen blueberries, chia seeds, flaxseeds, almond milk, vanilla protein powder, and a big scoop of almond butter. Mmm! I must say, I am a master at smoothie-making!

93 Comments

Do you ever struggle with energy? And if so, how do you overcome it? Or maybe you have friends that struggle with it and they have tricks?

I grew up a dancer and I have been in the gym 5 days a week for about 4 years now. But I still struggle with energy! I try my best, I have the will to do it, I eat just about the same as you do. I just can’t shake the lazies. I’m wondering if it’s just me or if I haven’t heard of the secret yet!?

@Malorie: Occassionally, I do, but I’m a big fan of sleeping. If I’m feeling especially tired, I’ll go to bed at 8:00. (I wake up at 6:00 every morning.) Usually, a good night’s rest does the trick for me. I also think my diet contributes as well. If I eat too much sugar and junk food, I definitely notice a difference in my energy levels.

I always admire runners, though I could never do it. My perfect week? 6 days of intense ashtanga yoga with at least a couple of long walk days, either in the city or the woods or both. One total rest day, and yes a little indulgence on that day!

Love the smoothie pic! I do a similar one with blueberries, almond milk and walnuts, and I love chia seeds in everything! I just have to make sure to brush my teeth after…there have been certain embarrassing incidents.

Loved this post, really interesting and loved your emphasis on how everyone has their OWN perfect workout week.

My IDEAL one would be totally different than what I CAN do with my medical condition so here is what is perfect for me now: swim 6 days/week (due to a medical condition that affects my nerves I can only do short bouts of exercise so shorter more often is what works for me), and do several little 10-minute walks each day. That is as good as I can get right now and I am thankful when my body can do that!

I love having a great workout week, which for me means listening to my body and doing what feels good but still challenging. I have learned to embrace that it changes week to week & I look forward to exercising when I go with the flow:)

Btw any idea your general smoothie proportions? I am working on perfecting the art of smoothie making, as I like them on the thicker side. So just curious what balance you use. Thanks!

I was also going to ask a question related to the “art of smoothie making”! I’m still working on getting it right. Mine are always just sort of meh. I’d love to make one that was a WOW! What is the key ingredient? I usually use frozen fruit, kefir or milk, chia seeds, and sometimes stevia. Is the protein powder a big help with taste?

I used to spend hours on the elliptical but lately I’m obsessed with cardio kickboxing, yoga and tabata (!!). I would love for you to join me sometime at womens fitness of boston (downtown crossing). You can pay per class ($5). Check out the class schedule on their website. Thursdays are my favorite ~ TaeBox at noon and yoga right after at one (same amazing instructor). I’ll even treat for coffee after 😉

My usual perfect workout week would definitely be like yours but I just cancelled my gym membership and I’m thinking about getting a monthly yoga pass so it will be yoga 5+ days, running 2-3 days, and at-home ST 1-2 days. I’m looking forward to the change!

I think my perfect routine would involve 4 days of running (with one long run and one intense workout, 2 days of fun, chill, outside runs), 2 days of flow yoga, and one fun/cross day (Ultimate Frisbee!). I’d try to do yoga on the same days as my chill runs so I get a couple of solid rest days.

My perfect workout week is running 2x, doing strength training 2-3x, and doing yoga 2x/week. I’d do strength training and running on the same day. I just like mixing it up and trying new things. I’ve done bootcamp classes, kickboxing, etc. and it’s fun to keep doing things different so I stay interested.

Your workout week sounds pretty much like my ideal weekly schedule!! But in place of body pump I tend to strength train on my own. And running two days a week is the PERFECT amount when not training. I’ve found more than that and I start to get burned out.

I struggle to fit in a normal workout routine into my weeks. I normally get to the gym (cardio and weights) about 3 times a week, and try to do yoga at least once. I also do roller derby up to twice a week, and that’s a killer workout!! It’s a lot easier now summer is coming- I don’t feel like crashing out on the couch as soon as I get in from work!

Love this topic! I currently like to do a couple runs a week, a couple short an intense interval workouts, maybe some plyometrics and free weights and lots and lots of yoga. Zumba if it fits into my schedule too!

My perfect workout week includes 4 days of running (I’m obsessed), one day of Bikram yoga or Pilates, one day of full body weights, and one rest day.

I’m currently having the worst workout week of my life (I’ve had a horrible cold, and have just not had the energy to run), and reading about your “fun” exercise day has inspired me to reconsider what I view as “exercise.” I do a ton of walking, restorative yoga, etc., but I’m so inured to these workouts that I don’t always view them as “exercise.” They totally are, though — you don’t have to be a hot sweaty mess to be getting a good workout.

We have such similar perfect workout weeks! I usually do one long run/one long bike ride, one tempo or interval run, one spinning class, 2 strength training days, and a stretching day – variety means I love every single workout (mostly =)).

Great blog! I just started my own fitness blog about training for my first Fitness Bikini Contest! I like all the pictures of what you are eating and documenting your food schedule. Keeping me motivated 🙂 If you have a chance, check out my blog at http://www.jamiemarin.blogspot.com and if you have any tips please let me know!!!

[…] to cross training, which I think is absolutely essential for me to stay injury-free. I talk about my perfect week of workouts in this post, which includes a mix of running, Body Pump, yoga, and […]

My perfect workout week would be swimming/water running 2-4 times a week for an hour, zumba or kickboxing or rollerblading 1-2 times a week, strength training or circuit training twice a week for half hour, and maybe running or biking a couple hrs. a week.